Are you looking to build a bigger bum? Want to get that ‘bubble butt’ look and give Kim a run for her money? Well then this workout is for you.
First things first, if you’re aiming for the ‘bubble butt’ look you’re not going to get what you want with hours of cardio alone. While cardio might help you reduce overall fat and therefore fat from your butt too, making your glutes more visible, it won’t build the big, round shape thats so popular these days. For that, you’re going to need to lift some weights and focus on exercises that build strong glutes and hamstrings.
Now I love kettlebells, and I love big butts. So with that in mind, I’ve put together the best kettlebell exercises for building your glutes and hamstrings to get you a bubble butt. Not only will these exercises get you results, but personally I think they’re pretty fun to do as well (maybe thats just me though!).
All you need to do these exercises is a kettlebell. Complete 3 sets of 12 reps for each exercise. Go as heavy as you can without compromising form.
As ever, a proper warm up and cool down are important, so please don’t skip them.
I LOVE kettle bell swings, although when I’m actually doing them its more of a love/hate relationship! They’re the perfect exercise for activating your glutes and hamstrings as well as getting your heart rate up and burning some fat.
Kettlebell sumo deadlifts
Deadlifts are a full body exercise, but they particularly target the legs and glutes and they’re also great fun (although again, maybe thats just me!).
Kettlebell goblet squats
I don’t think many of you will be surprised to see the squat on this list. Squats are arguably the ultimate booty building exercise. There is some research to suggest that a wider stance will activate the glutes more, as will a deeper squat so try to at least squat below parallel.
If you’re squatting pretty heavy and you need to use two kettlebells to make up the weight, you can rack the kettlebells and do a front squat instead of a goblet squat.
Single leg kettlebell deadlifts
This is probably one of my all time favourite exercises. I absolutely love it, and its a brilliant way build your glutes and fire up your entire posterior chain while also perfecting your balance and not allowing you to compensate for any weaknesses on one side of your body.
I find it easier to balance if I do this exercise bare foot, although not all gyms will let you workout without trainers on as I discovered when I got told off in the Sydney branch of Virgin Active!
Start with standard glute bridges. If these become too easy, modify the exercise by doing single leg glute bridges (12 on each leg) or by adding weight by placing a kettlebell in your lap.
And just for a bit of fun, heres a playlist of songs about butts to inspire you while you train!